Q: Bayou
PAX: Bayou
FNGs: None
COUNT: 1
WARMUP: 3 Rounds
20 Cross Body Arm Swings
15 Prisoner Squats
10 Plank Bird Dogs
20m Lateral Skips
15 Back Extensions
10 Jump Lunges
THE THANG:
Block 1 – Tabata (60:25); 3 Rounds
TRX Jump Squats
Med Ball Toss Burpees
Quick Feet Ladder Runs
Max Row / Core
Plank Partner Hops
Med Ball Toss Jump Tucks
Block 2
TRX Jump Squats
Med Ball Toss Burpees
Med Ball Toss Jump Tucks
Block 3
30cal Assault Bike
25 Med Ball Situps (20lb)
30 Reverse Lunges (33lb)
20 Step Overs
10 Core Bag Burpees (33lb)
20 Gorilla Rows (70lb)
10 Med Ball Oblique Tosses
10 Minute Stairstepper
MARY:
5 Minutes Steam Room
ANNOUNCEMENTS:
3/11 Charleston Convergence
DEKA – Lots of Events in February
5/20 – Mount Mitchell Hike
COT:
Prayers for Fenway and his family
“Don’t be afraid, for I am with you. Don’t be discouraged, for I am your God. I will strengthen you and help you. I will hold you up with my victorious right hand.”
Isaiah 41:10 NLT
bible.com/bible/116/isa.41.10.NLT